Starchy vs Non-Starchy

Vegetables: What’s the difference?

High Carb Food for Weight Gain

Vegetables are nutritious and rich in fiber, vitamins and minerals. They also offer protection against a number of chronic illnesses, such as diabetes, obesity and heart disease.

Starch is the main type of carbohydrate in your diet. Starch can be found in a range of foods, including breads, cereals, noodles, pasta, as well as starchy vegetables.

The main difference between starchy vs non-starchy vegetables is the carbohydrate content. 

Non starchy vegetables are ones that have smaller amounts of carbohydrate which contain only 5g or less of carbohydrate per 100g of weight.

Starchy Vegetables

Each vegetable below contains 15g carbohydrate, 2.0g protein, 0.5g fat and 75 calories: 

(Sources: Medical Nutrition Therapy Guidelines)

  • Lentils 1/3 cup
  • Pumpkin 1 cup (100g)
  • Potato 1 small (75g)
  • Potato (mashed) 1/2 cup
  • Sweet potato 1/2 cup (45g)
  • Tapioca 1/2 cup (45g)
  • Yam 1/2 cup (45g)
  • Corn kernel (fresh/canned) 1/2 cup
  • Baked beans (canned) 1/3 cup
  • Breadfruit (sukun) 1 slice (75g)

Non-Starchy Vegetables

Did you know that non-starchy vegetables are just as important to consume as starchy vegetables since they are high in fibre and can aid weight loss because they are low in calories and make you feel full quickly?

  • Asparagus
  • Broccoli
  • Cabbage
  • Cauliflower
  • Carrots
  • Cucumber
  • Celery
  • Eggplant
  • Green beans
  • Leafy greens e.g. salad, collard, spinach
  • Mushroom
  • Onions
  • Peppers
  • Sprouts
  • Tomato
  • Turnips
  • Zucchini

Vegetables also tend to be naturally low in sugar, fat and sodium — so you can eat a relatively large quantity without many adverse health effects. For good health, try to eat at least three to five servings of vegetables a day. For good health, try to eat at least three to five servings of vegetables a day.

High Carb Food for Weight Gain
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